Double Kettlebell Swing Snatch

A ballistic kettlebell exercise swinging two bells from between the legs to an overhead lockout in one motion.

How to do it

1. Stand with feet shoulder-width apart holding two kettlebells.
2. Hinge at the hips to swing the bells between your legs.
3. Explosively drive your hips forward to swing the bells up.
4. Punch through to catch both kettlebells overhead with locked arms.
5. Lower under control and repeat.

Tips

• Keep your arms relaxed and let your hips generate the power.
• Let the bells roll smoothly around your wrists rather than flipping over.
• Maintain a flat back during every backswing.

Muscles

Primary: Glutes (max), Hamstrings

Secondary: Front deltoid, Erector spinae, Forearm flexors, Traps